The great coconut debate: Is its oil, milk and water really that good for you?

By Kimberly Gillan| 1 year ago

To coco or not to coco? Nutrition experts reveal the pros and cons of the versatile fruit.

Tasty, filling and good to cook with, the humble coconut has a lot of virtues. But with nutrition experts debating the health merits of consuming coconut oil, milk and water, it's confusing to know whether you ought to go coco or steer clear.

We crunch the latest research and expert opinions to help you work out if and when to use the versatile fruit.

(Sidenote: more accurately, the coconut is what botanists call a drupe. But you can loosely classify it as a fruit, a nut, and a seed. So now you know.)

Coconut oil

Coconuts might grow on trees, but coconut oil contains about 90 percent saturated fat, which is the fat that is associated with increasing bad cholesterol in the blood and upping our chance of heart disease.

But coconut oil is a bit of a catch-22 because while it might raise your bad cholesterol levels, it can also help raise your good cholesterol levels, potentially counteracting the harmful effects.

"The type of saturated fat in coconut oil – lauric acid – is known to improve HDL or 'good' cholesterol levels, which is why it may be seen as being the ‘healthiest’ type of oil," explains accredited dietitian Lauren McGuckin.

"Trouble is, the product itself still causes a rise in LDL ‘bad’ cholesterol and total cholesterol, which isn't good for our heart health."

Research into communities that traditionally eat a lot of coconut products and use coconut oil for cooking has not found a strong correlation between coconut oil and heart disease.

However researchers put that down to the fact the coconut is usually consumed alongside vegetables and fish, which protect the heart.

However as processed convenience foods have become more available in these communities, heart disease has increased.

So the conclusion seems to be that if you like the taste of cooking your fish and veggies in coconut oil, then you should be safe.

Dietitian Rebecca Gawthorne agrees that the fact it improves good cholesterol levels makes it less concerning than processed foods or meat, where you typically find saturated fat — however there are still better oil options.

"Based on the current evidence I would not recommend coconut oil to those at risk of or with heart disease," she says.

"It provides no vitamins or polyphenol antioxidant compounds like those found in extra virgin olive oil [so] I would still recommend choosing olive oil over coconut oil as your primary oil of choice."

Coconut milk

Whether you're having your latte with it or stirring it through a curry, coconut milk is a rich, creamy addition to many delicious foods and drinks.

On the downside, coconut milk is high in fat and therefore calories, and it doesn't have the calcium or vitamin B12 that cows’ milk has.

But on the plus side, coconut milk contains some micronutrients and may help to keep us full.

"It also contains very small amounts of micronutrients like iron, magnesium, copper, potassium, maganese and selenium, and negligible amounts of protein," Gawthorne explains.

"There are some studies that have found the medium-chain triglycerides [a type of fat] in coconut milk may help with reducing your appetite and increasing your metabolism, but since it's still a very calorie-dense option, it's not going to be a magic bullet for aiding weight loss."

McGuckin says coconut milk can be used as a dairy alternative for people with lactose intolerance, or if you prefer the taste over dairy.

"It's important to choose a product that has been fortified with nutrients [calcium and B12] that are found in dairy foods," she says.

Your canned coconut milk that you put in a curry won't be fortified, and McGuckin says one way around this is to choose a coconut-flavoured evaporated milk.

"Typically, the coconut milk from a can is much higher in calories and fat," she says.

"My recommendation is to look in the long-life milk section at the supermarket for a suitable substitute, containing these important vitamins and minerals."

Coconut water

Nothing says a tropical holiday like sipping the juice from a fresh green coconut … an experience made even sweeter with suggestions that coconut water is more hydrating than plain old H2O.

"Coconut water is the juice found inside coconuts and is a natural, healthy way to rehydrate," Gawthorne says.

"It's about 95 percent water and also contains many important electrolytes including potassium, magnesium, sodium and calcium, which

play essential roles in the body including maintaining proper fluid balance."

Unlike coconut oil and milk, coconut water is low in fat and Gawthorne says makes an excellent drink if you've sweated a lot during a big workout or on a hot, humid day.

But that's not to say you ought to guzzle it by the carton in place of tap water, which is just as hydrating.

"Stick with ordinary H2O if you're a daily gym-goer as coconut water isn't any more hydrating and contains more calories than liquid gold from the tap," McGuckin says.

"Most commercial coconut water products also contain a lot of sugar — therefore its essentially the same as downing an energy-dense sport or soft drink. Even those without added sugar contain natural sugars, unlike water, which is kilojoule-free."

Gawthorne agrees that ordinary water is still your best choice and suggests you have unsweetened coconut water as a treat.

"Coconut water can also be enjoyed as a healthy and tasty alternative to soft drink or other sweetened beverages," she says.